These recipes are for people who enjoy cooking good food and feeling good about it. They will provide new ideas for healthy eating and show you how to prepare and cook old favorites in a healthier way. The recipes encourage the use of fresh ingredients wherever possible - but if any may be difficult to find, substitutes are suggested. Each recipe is written in easy-to-follow stages; serving suggestions and advice on which accompaniments go particularly well with a dish are also given.

1. Trim steak of any excess fat. Cut steak into thin strips across the grain. Peel and cut onion into sixths, separating leaves.2. Mix soy, sherry and beef stock with cornflour, set aside.3. Heat 2 teaspoons oil in a wok or fry pan. Add onion and spring onions and stir-fry over medium heat for 2-3 minutes. Add snow peas and toss over heat for further 5-7 minutes sprinkling with a little water to create steam to soften vegetables. Remove to a bowl.4. Add remaining oil to wok or fry pan with ginger and garlic and cook for 1 minute. Increase heat, add beef strips and stir-fry until beef changes color and is just cooked through.5. Return vegetables to wok and toss over heat for a few seconds. Stir mixed liquids again, pour into wok contents.6. Toss ingredients over medium heat until sauce thickens to coat meat and vegetables. Serve hot with boiled rice.

1. Sift the flour and salt into a mixing bowl. Rub the butter into the flour with fingertips until the mixture resembles fine breadcrumbs.2. Gradually add 1/4 cup cold water, mixing in with a round-bladed knife, until a soft dough forms. Compress with a cold hand, then turn out onto a lightly floured surface and shape into a disc. Wrap in greaseproof paper and chill for 20 minutes.3. Preheat oven to 400 degrees F (200 degrees C). Roll out the pastry to a round and line a 9 inch (23 cm) pie dish. Trim the edge; cut 1 1/4 inch (3 cm) slits in from the edge, 1/2 inch (1 cm) apart. Fold in alternate strips to form a border or 'crown'. Prick the base with a fork. Line withgreaseproof paper and a layer of baking beans.4. Bake for 10-15 minutes, until pastry shape is set. Remove paper and beans; bake for a further 5 minutes. Reduce oven temperature to 375 degrees F (190 degrees C).5. To make the filling, melt the butter in a frying pan over a medium heat. Add the onion and cook until soft, stirring frequently. Stir in the spinach, nutmeg, salt and pepper to taste. Leave to cool.6. Beat the eggs and cream with a balloon whisk. Stir in the spinach mixture and cheese. Pour into the pastry case. Bake for 30-35 minutes, or until set.

1. Wash rice until water runs clear.2. Place in saucepan with all ingredients. Bring to boil then reduce heat, cover saucepan and simmer 20 minutes without stirring.3. When liquid is absorbed turn off heat and stand 5-10 minutes to tenderize rice in stored heat. Fluff with a fork and serve hot.